Melatonin may improve sleep, eye health, and seasonal depression. It’s generally considered safe and has few side effects, but is not recommended for children.
Melatonin is a common dietary supplement that has gained widespread popularity around the globe.
Though renowned as a natural sleep aid, it also has powerful effects on other aspects of your health.
This article reviews the benefits and potential side effects of melatonin, as well as dosage information.
Melatonin is often called the sleep hormone — and for good reason.
It’s one of the most popular sleep aids and a common natural remedy to treat issues like insomnia.
Multiple studies have demonstrated that melatonin may support better sleep.
Seasonal affective disorder (SAD), also called seasonal depression, is related to changes in the seasons and occurs each year around the same time. There are two types of SAD: winter-pattern and summer-pattern. Summer-pattern SAD occurs in around 10 percent of cases.
Winter SAD
Melatonin is high in antioxidants that can help prevent cell damage and keep your eyes healthy.
However, research is limited and additional human studies are needed to determine the effects of long-term melatonin supplements on eye health.
Gastroesophageal reflux disease (GERD) is a condition caused by the backflow of stomach acid into the esophagus, resulting in symptoms like heartburn, nausea and belching.
Melatonin has been shown to block the secretion of stomach acids. It also decreases the production of nitric oxide, a compound that relaxes your lower esophageal sphincter, allowing stomach acid to enter your esophagus.
For this reason, some research suggests that melatonin may be used to treat heartburn and GERD.
Melatonin can be taken in doses of 0.5–10 mg per day.
However, because not all melatonin supplements are the same, it’s best to stick to the recommended dosage on the label to avoid adverse side effects.
You may also want to start with a lower dose and increase as needed to find what works for you.
If you’re using melatonin to improve sleep quality, try taking it 30 minutes before bedtime for maximum effectiveness.
If you’re using it to correct your circadian rhythm and establish a more regular sleep schedule, you should take it about 2–3 hours before you go to bed.
As of now, long-term studies on the effects of melatonin are limited to adults, so it’s not currently recommended for children or adolescents.
Some of the most commonly reported side effects associated with melatonin include nausea, headaches, dizziness, and sleepiness.
Melatonin may also interact with certain medications, including antidepressants, blood thinners, and blood pressure medications.
If you’re taking any of these medications, talk to your doctor before taking melatonin to prevent adverse effects.
Melatonin may improve sleep, eye health, seasonal depression, and GERD. Doses of 0.5–10 mg per day appear to be effective, though it’s best to follow label recommendations.
Melatonin is safe and associated with minimal side effects, but may interact with some medications. It’s currently not recommended for children.